Lockton Logo

Upper Body Focus

This Upper Body EMOM targets strength and control. Every minute starts a new exercise—maximize effort, then rest.

 

  • What you need:
    You’ll need water, a towel and a timer. You will also need a chair/ bench and dumbells/ waterbottles for the main workout.
  •   Note:
    Make sure to write out the movements and check the video demonstrations before you start. 
5
Mins
Warm Up
Arm Circles
Arm Circles
  45 secs
Alternate sides with max reps, focusing on smooth and controlled movements.
Shoulder Rolls
Shoulder Rolls
 45 secs
Alternate each side with max reps, rolling forward and backward with controlled movements.
Push-Up Walkouts
Push-Up Walkouts
 45 secs
Perform max reps, engaging your core and stretching your shoulders.
Wall Angels
Wall Angels
 45 secs
Perform max reps, focusing on controlled scapular movement.
Jumping Jacks
Jumping Jacks
 45 secs
Perform max reps, engaging your core and stretching your shoulders.
20
Mins
Workout

EMOM (Every Minute on the Minute). Perform each exercise at the start of the minute. Finish reps and rest for the remainder of the minute.
Repeat circuit 5 times.

    Push Ups
    Push Ups
      10 – 12 reps
    Maintain form; modify to knees if needed.
    Renegade Row
    Renegade Row
      12 reps each arm x 3 sets
    Engage core and add weight to make harder.

     

    Bicep Curls
    Tricep Dips
     15 reps 
     Keep elbows close.
    Shoulder Tap
    Shoulder Tap
     16 reps 
    Avoid hip sway. 
    8 for each side.
    5
    Mins
    Cool Down

    Remember to breathe deeply and consistently during each stretch. Feel free to hold each stretch longer if it feels comfortable, and don’t push your body into any uncomfortable or painful positions. This cooldown routine is designed to help improve flexibility and reduce muscle tension.

    Childs Pose Stretch
    Child’s Pose Stretch
     1 min
    Relax and take deep breaths.
    Shoulder Stretch
    Shoulder Stretch
     1 min
    30 seconds each arm.
    Pull arm across chest gently.
    Cat-Cow Stretch
    Cat-Cow Stretch
     1 min
    Alternate movements and flow smoothly between positions.
    Seated Side Stretch
    Seated Side Stretch
     1 min
    30 seconds each side.
    Stretch gently; no forced motion.
    Deep Breathing
    Deep Breathing
     1 min
    Breathe in for 4 seconds, hold for 7 seconds and release for 8 seconds.

    And we are done!